CrossFit Basinview – Deka Comp Open

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Warm-up (No Measure)

A. General

3 rounds @increasing intensity on each round

2 minutes Row or Bike

25’ Bear Crawl (There is no movement at all at the spine)

5/5 Dead bug (Hold every rep for 3 seconds)

B. Mobility

B1. Soft tissue mobilisation

With a barbell, a foam roller or a LaCrosse ball

45-60 seconds/side

– Hamstring

B2. PNF hamstring stretch

5 repetitions/leg

– 5 seconds contraction pushing against the band with your foot

– 5 seconds stretch, pulling your foot back with the band

C. Specific

5 Elbow rotations

5 Muscle Clean from high hang

5 Front rack lunges

20 Plate in and out fast


A: Metcon (Weight)

Tall Clean From High Blocks

5 x 3 @50-60% of 1RM
Goal: Reinforce the pulling in your third pull. You should be pulling your body underneath the bar rather than letting it drop.

Points of performance:

– Create tension in your traps and your legs before initiating the movement.

– Try to connect the bar with the shoulders as soon as possible (should be synchronized when your feet land on the floor).


B: Metcon (Time)

3 rounds

21 Cal Bike

15 Power Clean @115/75lbs

9/9 Pistols
Goal: Improve your performance in workouts mixing gymnastics, weightlifting and metabolic conditioning.

Points of performance:


– Sustained effort. Your speed will probably be slower for the second and third rounds but that’s okay!

Power Clean

– Advanced athletes: Go for sets of 5 reps minimum every time you grab the bar.

– Intermediate athletes: Fast singles


– Focus on consistency. Look at the timer and perform one rep every X seconds. Consistency may save you a lot of precious time in workouts.


C: Front Squat (Work up to heavy 5 reps from the ground)

10minutes cap

Goal: Exactly like yesterday, the goal here is to get you used to lifting heavy weight (near max effort) right after a workout.


D: Metcon (No Measure)

3 sets

10 Stiff leg Deadlift @RPE 8/10

20 GHD Sit-ups
Goal: Combine a hip flexion + a hip extension movement and increase your post chain strength-endurance.

Points of performance:

Stiff Leg Deadlift

– Fight to keep your back in the most neutral/natural position you can.

GHD Sit-ups

Keep in mind this exercise is an isometric contraction of the core and a flexion-extension of the hips. What you have to understand here is to keep your core braced at the bottom and not let your back hyperextend too much.